Hey guys,
As I have mentioned before here, I will be swimming the 400IM (SCM) for the first time soon. Few questions:
1) Considering that my times are:
100 Fly: 1:10
100 Back 1:16
100 ***: 1:15
100 Free: 1:01
What would be a good time for the 400?
2)Any tips regarding the pacing? I will probably make my move in the breaststroke, since it is by far my strongest stroke.
Cheers!
PS: Please excuse my poor english: I'm not a native speaker.
My suggestion is the
fly-cruise/easy speed
back-first 50, just use the kicking for balance, the second 50, really step up the kicking
***-here, just go all out here
free, continue to go all out because you only have 4 laps left and then, the 400 IM is over, yeah!
I love this event and always try to think of building every hundred. It seems to work well in that it allows you to get into each new stroke to get your technique/pacing right and then accelerate.
Unless you're a very strong butterflyer, I'd aim to do a very gentle build on this ... think lazy recovery to keep the arms loose, solid breath on those turns, long, but not too long on the pushoffs. I tend to think of the whole 100 fly as a distance-per-stroke exercise so that I don't fry myself too much for the rest of the race.
wear a NEW Tech Suit
FL
cruise it, breathe every stroke, fast turns, 3 or fewer SDKs, save your legs stay smooth & relaxed
BK
cruise it, BREATHE, fast turns, 3 or fewer SDKs, save your legs, stay smooth & relaxed
feel good at the 200
FAST BK to BR turn
BR
full pull outs, glide far off each wall, ride the glide, swim fast but don't spin
FR
work it, breathe every 2, 6 beat kick, SDK off each turn,
sprint the last 50
My suggestion is the
fly-cruise/easy speed
back-first 50, just use the kicking for balance, the second 50, really step up the kicking
***-here, just go all out here
free, continue to go all out because you only have 4 laps left and then, the 400 IM is over, yeah!
I love this event and always try to think of building every hundred. It seems to work well in that it allows you to get into each new stroke to get your technique/pacing right and then accelerate.
Unless you're a very strong butterflyer, I'd aim to do a very gentle build on this ... think lazy recovery to keep the arms loose, solid breath on those turns, long, but not too long on the pushoffs. I tend to think of the whole 100 fly as a distance-per-stroke exercise so that I don't fry myself too much for the rest of the race.
Excellent tips guys.
Definitely going to make my move in the ***.
I'm going to swim the event today at practice and let you guys know how it went.
Cheers
